Todays lifts:
Main lift:
CGB
5x1@2555
Emom:
CGB
230x2 15 minutes
Main lift 2:
Power cleans
5x1@185
Emoms:
Power cleans
165x2 15 sets last set did 10
Bweight 217
Condensing days due to running 3 Tourneys for a convention this upcoming week: Adepticon
Will be back to normal routine next week.
Main lift:
Standing OHP worked up to 5x5@150
Emoms:
Standing OHP 115x4 for 11 minutes
Afterlifts:
Barbell curls @95 lbs
Pushdowns are 10x150
Unbroken from 1-10 on the curls and the pushdowns were 10 reps each time
Bweight: 218
Main lift:
Front Squat
worked up 225x3 cut it short lower back was barking
Afterlifts;
Whips 5x8 with med ball
Sled work
Forward and rearward drags–lots with lots of weight
Full court sprints with sled. 3 times
bweight :218
A little bark is good sometimes.
Thursday.
Main lift:
CGB 5x5 @ 235 all paused
Emoms:
195x4 for 11 minutes
Afterlifts
Pull overs and lateral raises 1-15 unbroken
Friday:
Main lift:
Power cleans 5x5 @ 175 last set did 14
EMOM:
Power cleans 135 for 3 for 11 minutes
Afterlifts:
Leg curls
Roman chair situps 1-10 unbroken
Developing a lot of explosive power in here.
Nice work Rick. That many power cleans would knock me out of action for a couple of days after.
That EMOM piece of your training sounds killer. I can;t imagine much rest in-between sets doing three cleans EMOM.
YIKES! Nice work…
Thanks guys, it is interesting watching people go through EMOM sets and watch them come to grips with hard work.
I found that this really helps as an assistance to build strength.
Mainlift:
Standing OHP
5x3@ 160 last set got 7
EMOM:
Standing OHP
130x3 EMOM for 11 minutes
Afterlifts:
Dbell clean&Press 30lbs
Chest-supported row 45
Pullups
dips
1-12 unbroken.
4 exercise Afterlift got a little interesting!
The Standing OHP EMOM work is impressive. Nice work.
Main lift:
Trapbar deadlifts.
Worked up to a 455 pull. Not too bad had some left in the tank.
Afterlift:
Front squat 21,15,9 and then 5 135,155,165 then 205
Kbell swing 21,15,9 and then 5 all @ 50pds
Ghr situp 10,10,10 and 10.
1 minute rests between rounds.
Bweight :217
This was rough considering the headache I have had for the last 2 weeks intensified into a full blown Migraine. Great back to the Dr’s…
[quote]gorillavanilla wrote:
The Standing OHP EMOM work is impressive. Nice work.[/quote]
Thanks. I don’t think people understand what Every Minute on the Minute actually entails.
Main lift:
CGBench
250x3 5 sets all paused
EMOM:
CGBench 205x3 for 12 minutes
Afterlifts;
Playing on the monkey bars all variations of pullups/chin-ups/muscle ups/ side walkers/ up downs… like a 1ooo sets.
Bweight 216
Main lift;
Power clean worked up to 185x3 for 5 sets
EMOMS:
Power clean&Press 150x2 for 12 minutes
Afterlifts:
GHR situps 5x5
Reverse curls
pushdowns 10x10 unbroken.
Bweight :216
Nice work in here Rick. The frequent EMOM programming looks brutal to me.
Main lift
OHP
165x1 for 5 sets
EMOM:
OHP
150x2 for 15 minutes
Felt like shit today got my main lift in and left.
2 hours sleep last night.
sometimes just getting in is all that counts.
hope you are feeling better.
I stumbled across EMOM sort by accident and have been liking it.
thanks Kevin
Main lift:
Front Squats:
Worked up to 335x5 paused
Afterliftts
GHR sit ups (Whips)
Stiff leg Deadlifts 185
1-10 unbroken.
Bweight:217